The first days of school are filled with excitement, but they’re also exhausting no matter how well-prepared you are. A few simple tweaks to your bedtime routine, beginning one to two weeks before school starts, can really help ease this transition. Set your children up for a successful school year by prioritizing their sleep schedule!
The Importance of Sleep
It’s no secret that kids (and adults) get cranky when we don’t get enough sleep. We have so many ways to avoid sleep that it can be hard to remember why it’s so important.
Your brain works hard while the body rests, and lack of sleep is associated with several significant health concerns:
- Decreased ability to concentrate, learn and problem-solve
- Hyperactivity, irritability and impulsivity
- Increased risk for diabetes, obesity, heart disease and depression
Sleep Needs by Age
Sleep needs and natural schedules change throughout childhood. The ideal amount of sleep for preschoolers is 10-13 hours, including naps. For school-aged kids, they need nine to 12 hours. Older kids and teens require eight to10 hours. So, if your 10-year-old needs to wake up at 7:00 in the morning., an ideal lights-out time would be no later than 9:00 p.m.
Transitioning to Your Ideal School Year Sleep Schedule
Experts suggest beginning the bedtime transition 10 to 14 days before school starts, but even committing to a few days of consistency will make a difference. Here are a few tips on how to get started.
- 15-minute increments. Each day, move bedtime and wake-up time back by 15 minutes. You’ll make progress quickly with less resistance than if you try to make a large, abrupt change.
- Consistent routine. Remember you’re moving the timing, not the routine. Bedtime routines should be consistent, no matter your child’s age. They can be as elaborate or simple as you desire.
- Create a sleep-friendly environment. An ideal sleep environment promotes rest and rejuvenation.
- Turn off harsh overhead lighting.
- Play calming music or white noise.
- Beds are for sleep—don’t let your child eat, watch TV or do other activities in bed.
- Shut down screen time. Start turning off screens two hours before bedtime. If that seems unrealistic, even 30 to 60 minutes away from screens will help your child wind down.
- Snacks, not meals. A bedtime snack, such as a cheese stick, a small bowl of cereal or a slice of peanut butter toast, can help settle your children and allow them to sleep without awakening hungry. A large, heavy meal within an hour or two of bedtime may have the opposite effect.
- Avoid caffeine. Caffeine interrupts the normal wake/sleep cycle, so don’t allow it within six hours of bedtime.
- Afternoon physical activity. Worn out kids sleep better. Make sure your children are getting physical activity during the afternoon to get some of their energy out.
- Avoid afternoon naps. If your kiddo falls asleep on the way home from a long day spent playing and having fun in the sun, try to keep the nap under 20 minutes. Anything longer than that can interrupt the bedtime routine.
It may sound like a lot, but small changes over the week or two leading up to the first day of school can make a huge difference in your child’s first week of academic life. Good luck and have a great year!
Joleen Sams lives with her family in Shawnee. She’s a family nurse practitioner who has always loved taking care of kids and their families.
As always, please consult your health care provider with any questions or concerns.
References:
Nemours Children’s Health, “Wake Up to a Back-to-School Sleep Schedule.”
Akron Children’s Health, “10 doctor-approved, back-to-school sleep tips.”